The Dumbbell Pendlay Row is a powerful row variation targeting the lats (latissimus dorsi), traps (trapezius), rhomboids (mid-back), and rear delts (posterior deltoids). Unlike traditional rows, each rep starts from the floor, eliminating momentum and forcing strict pulling strength. To perform, hinge at the hips until your torso is nearly parallel to the ground, grip the dumbbells on the floor, and explosively row them toward your ribcage. Lower the weights back to the ground each rep before repeating. This movement builds explosive pulling power, back thickness, and better posture while reinforcing strict form.